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Old 09-17-2009, 04:57 PM   #21
David Davies
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Re: David's Erratic Progress

20090916

Warmup: 11 minutes on stationary bike, stretching

Workout: Push Jerk

3-3-3-3-3-3-3 (it was only supposed to be 5x3 but I thought it was 7x3!)

95 x 3
95 x 3
95 x 3
95 x 3
95 x 3
105 x 3
110 x 3

My shoulders are quite inflexible which leads to the bar resting entirely on my clavicle and not at all on the deltoids. That in turn puts strain on the wrists and I think requires that the lift come too much from the arms and not enough from the legs. If the bar was better supported by the deltoids the leg drive would launch the bar, and the arms just keep it going. As it is now, for me I'm not getting as much benefit from the leg drive and it ends up being just a little more than the push press.

Cash out: Back squats, 10 x 115 lbs

Wt: 208
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Old 09-17-2009, 05:01 PM   #22
David Davies
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Re: David's Erratic Progress

20090917

Warmup: 1 km row, 1 km run, stretching (esp shoulders and hamstrings)

WOD: Diane

21-15-9

Deadlift 155 lbs
Handstand pushups, feet supported on top of preacher curl bench.

Time: 6:15

Wt: 209
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Old 09-18-2009, 06:44 PM   #23
David Davies
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Re: David's Erratic Progress

20090918

50-40-30-20-10
Double unders
Situps

Well I had never done more than 1 DU in a row before, so I was initially planning to sub tuck jumps. But then I found a rope in a box in a corner of the gym and decided to take it down to the park for my workout.

SO ... Warmup: a few minutes on the exercise bike, some stretching, pushups, pullups, 12 min run down to the park.

Started with the DUs, and actually ripped off 15 in a row before missing. The key? Jump HIGH!

Then I got to the 9th DU on the last set of 10, and pulled a muscle at the top of my left calf.

Time: 18:31.

Wt: 208
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Old 10-05-2009, 09:35 PM   #24
David Davies
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Re: David's Erratic Progress

20091003

Hockey. Back at it after nearly 2 weeks off. The calf muscle pull required a bit of time to heal; then I had a little weakness/pain in my right hip when pushed out to about 2 o'clock. So I took it easy for a while; Saturday I got back at it with a good hockey game. After the game I had a sore left ankle and right wrist; generally tired. Nothing that a good night's sleep couldn't cure, except that I didn't get one!!

20091004

Today I got back into the Crossfit routine. I did the WOD:

Warmup: Row 1000M, Run 1000M, stretch

21-18-15-12-9-6-3

Power cleans 65 lbs
Situps
[no back extensions - the gym I went to didn't have anything I could use as for them

No time. My power cleans (and cleans in general) need work. Either my shoulders or wrists are too inflexible to allow the bar to rest on my delts so I was working on that - shoulder dislocates, arm rotations, stretching. I was actually getting it to some extent and it felt good.
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Old 10-05-2009, 09:37 PM   #25
David Davies
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Re: David's Erratic Progress

20091005

Another WOD today (scaled):

Warmup: Row 1000M, Run .75 miles, stretch

80 pullups
80 dips

All assisted at 70 lbs.

Weight: 208
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Old 10-12-2009, 01:51 PM   #26
David Davies
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Re: David's Erratic Progress

20091007

WOD: Thrusters 1-1-1-1-1-1-1

My weakness! Inflexible wrists + inflexible shoulders and triceps = problems in the clean position!!

Lots of stretching warmups (especially wrists, shoulder dislocates, triceps), + 1000M row, 1 mile run.

Thrusters:

115
115
125
125
135
130
130


Wt: 208
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Old 10-12-2009, 01:55 PM   #27
David Davies
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Re: David's Erratic Progress

20091008

Warmup: 250 M row, 1 mile run, stretching

WOD:

AMRAP 250 M row, 95 lb Sumo deadlift high pull (scaled to 15 reps), pullups (scaled to 12 reps).

Completed 3 - 2/3 rounds in just over 20 minutes.

Weight: 209 Lbs.
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Old 10-12-2009, 02:02 PM   #28
David Davies
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Re: David's Erratic Progress

20091009

5km run

From the house, 29:36.

Compare to 20090903: 29:28.

Excuses? I did the run at about 11:30 at night, so I wasn't at my most energetic. However, I'm also a couple of pounds heavier now than then, and I took the better part of 2 weeks off which did not help at all.

Weight: 209.
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Old 10-12-2009, 02:05 PM   #29
David Davies
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Re: David's Erratic Progress

20091010

Hockey.

20091011

Scaled Fran.

Warmup: 500 M row, 1 mile treadmill run, stretching.

21-15-9

75 lb thrusters
Jumping pullups

Time: 11:19

My form was breaking down near the end of the thrusters, my wrists were in very poor position. On the bright side, I was placing the bar more on my delts rather than my clavicle so the move out of the squat was a lot better.
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Old 10-13-2009, 10:23 PM   #30
David Davies
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Re: David's Erratic Progress

20091013

Warmup: exercise bike 12 minutes @ 165 watts.

Stretching.

WOD: Elizabeth

21-15-9 clean 115 lbs
32-23-14 dips (assisted on machine - it said 80 lb assist but it felt a lot less than other machines I've used)

Time: 14:30 or thereabouts.

I wasn't going into a full squat to receive the bar because I was working on proper placement on my shoulders - it's getting better, I can get it onto my delts properly probably 70% of the time now which is WAAAY better than 2 or 3 weeks ago.

Weight: 211
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